Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Royal Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Energy	16% 466kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	17% 6.52g	38g per day for Men 19-50 years
Protein	64% 36g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	139% 557μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	288% 259mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	154% 12.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	14.4% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82.2% 575mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	46.3% 1573mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Dried Litchis per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Dried Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Dried Litchis:

• 5 ounces of Royal Red Kidney Beans have 39 times more Vitamin B1, 4.4 times more Vitamin B6 and 32.8 times more Vitamin B9 than Dried Litchis.
• While 5 oz of Dried Litchis contain 2.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 40.7 times more Vitamin C than Raw Royal Red Kidney Beans.
• 5 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• Both Raw Royal Red Kidney Beans as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Dried Litchis:

• 5 ounces of Royal Red Kidney Beans have 4 times more Calcium, 1.6 times more Copper, 5.1 times more Iron, 3.3 times more Magnesium, 4.7 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Potassium, 2.5 times more Selenium and 9.5 times more Zinc than Dried Litchis.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 5.4 times more Fiber and 6.7 times more Protein than Dried Litchis.
• Both Royal Red Kidney Beans and Dried Litchis offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.
• Both Raw Royal Red Kidney Beans as well as Dried Litchis provide inadequate amounts of Omega 6 in five ounces.